App
Calisthenics
Bodyweight strength and conditioning — push, pull, core, legs, and engine work with no gym required. Free forever unlocks 2 moves — soft upsell for the full library. Read the Disclaimer before training. Warm up first; progress volume gradually.
Workout groupings
Push day
Horizontal and vertical bodyweight pressing with a triceps finisher.
25–35 min
Core circuit
Brace, anti-lateral, and hollow work — short rests, high quality.
12–18 min
Full-body burner
Push, pull, legs, and engine in one circuit — keep form as fatigue climbs.
20–30 min
Push
Push-ups
Floor push-ups with a braced trunk — the foundation horizontal press for bodyweight athletes. Quality reps beat sloppy volume.
Diamond Push-ups
Close-hand push-ups that load the triceps harder. Scale with knees or elevate hands if lockout quality drops.
Pike Push-ups
Hips-high push variation that biases the shoulders — a stepping stone toward overhead pressing strength without a barbell.
Pull
Inverted rows demo — media coming soon
Inverted Rows
Horizontal pull under a bar, sturdy table edge, or rings. Builds the pulling strength that balances all the pressing.
Chin-up negatives demo — media coming soon
Chin-up Negatives
Jump or step to the top of a chin-up, then lower slowly. Builds the strength for full chin-ups when you can’t yet pull from a dead hang.
Dip
Core
Plank
High or forearm plank for anti-extension strength that transfers to cutting, landing, and contact on the court.
Side plank demo — media coming soon
Side Plank
Anti-lateral-flexion hold that helps with cutting, contact, and keeping the ribcage stacked over the pelvis.
Hollow Hold
Supine hollow-body position — the gymnastics staple for bracing under load and finishing through contact.
Glute Bridge
Supine hip-extension drill that builds glute strength and pelvic control for jumping, landing, and change of direction.
Legs
Reverse Lunges
Step-back lunges that are kinder on the knees than many forward lunges while still building single-leg strength for cuts and finishes.
Walking Lunges
Continuous forward lunges for volume and coordination. Great finisher after court or strength work when space allows.
Jump Squats
Bodyweight squat to jump for elastic power without a box. Soft landings matter more than height.